Salmon with mash and salad
Nutritional Overview
This meal includes baked salmon fillet with onion and herbs, mashed butternut squash, roasted potato slices, and a spinach salad with shredded carrots, sunflower seeds, and vinaigrette. All visible ingredients are included; values for some minor components are estimated or set to 0 if unknown.
Health Score
8/10
Based on nutritional content and ingredient quality
Health Insights & Benefits
• Salmon with mash and salad contains 470 calories, making it a substantial meal option that provides good energy for active individuals.
• Excellent protein source! Salmon with mash and salad provides 34g of protein, supporting muscle growth, repair, and satiety.
• Rich in carbohydrates (32g), Salmon with mash and salad is an excellent energy source for active individuals and athletes.
• High in fats (22g), Salmon with mash and salad provides essential fatty acids but should be consumed mindfully for calorie control.
• Outstanding health score of 8/10! Salmon with mash and salad is packed with nutrients and offers excellent health benefits.
Dietary Recommendations
• Best consumed: Pre or post-workout for optimal energy and recovery benefits.
• Diet compatibility: High-protein - fits well into these dietary approaches.
Ingredient Analysis
• Ingredient spotlight: This meal contains 8 key ingredients, each contributing unique nutritional benefits.
• Primary ingredient: Baked salmon fillet contributes 230 calories (49% of total calories).
• Protein sources: Baked salmon fillet, Sunflower seeds (in salad) provide essential amino acids for muscle health.
• Energy sources: Mashed butternut squash, Roasted potato slices supply carbohydrates for quick energy.
Detailed Ingredient Breakdown
Baked salmon fillet
120gr
Protein: 26g
| Carbs: 0g
| Fat: 14g
Mashed butternut squash
100gr
Protein: 1g
| Carbs: 17g
| Fat: 0g
Roasted potato slices
40gr
Protein: 1g
| Carbs: 9g
| Fat: 0g
Spinach salad
30gr
Protein: 2g
| Carbs: 2g
| Fat: 0g
Shredded carrots
15gr
Protein: 0g
| Carbs: 2g
| Fat: 0g
Salad dressing (vinaigrette)
15gr
Protein: 0g
| Carbs: 2g
| Fat: 8g
Onion and herbs (on salmon)
10gr
Protein: 0g
| Carbs: 0g
| Fat: 0g
Sunflower seeds (in salad)
10gr
Protein: 4g
| Carbs: 0g
| Fat: 4g
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